Welcome to the Week 3 variety show. No two workout formats are the same this week but as always, the intention is to push yourself into the mega challenge zone while listening to and respecting your body. If something feels a little to hard, back off/reduce the work time/modify. If things feel easy peasy lemon squeezy, level up by increasing your weights, moving faster, increasing the working time, reducing the rest time. These are your workouts, make the work for you!

-> CLICK ON THE WORKOUT BELOW TO JUMP TO IT:

WORKOUT 1: LOWER BODY STRENGTH + CONDITIONING

WORKOUT 2: 5x6 FULL BODY HIRT

WORKOUT 3: UPPER BODY + CORE

WORKOUT 4: FULL BODY HIRT

NO JUMPING CARDIO/HIGH INTENSITY MODIFICATIONS

TAKE ME BACK TO THE 4 WEEK KICKSTART HOME PAGE

MODIFICATIONS:

Jumping Exercises: take the jump out

Plank Position Exercises: do them from your knees vs. feet

Weighted Exercises: use lighter weight or body weight

Time/Rest Ratio: If you need rest/more rest take it! Examples:

• If the workout indicates 30 sec. work, 0 rest - add in 15 sec. rest after each exercise for example.

• If 45 sec. of work/15 sec. rest is too long, turn the workout into 40/20 or 30/15.

REMINDER:

WARM UP before your workout / STRETCH after.

WARM UP: Keep it simple, move your body for 5-8 minutes before you dive into your workout. Mix together movements for 30 seconds each like ghost skipping on the spot, dance around the room, jumping jacks, air squats, push ups, planks, sit ups, shoulder + hip rolls. There’s no wrong movement, just get your heart rate up, stretch things that feel tight and play your favorite tunes! STRETCH after your workout for a minimum of 5 minutes. Don’t underestimate the power of cooling your muscles down effectively. What muscles did you work in the workout? Stretch those!

WEEK 3 // WORKOUT 1: LOWER BODY STRENGTH + CONDITIONING

2 CIRCUITS:

C1: 4 ROUNDS: 30 sec. WORK each exercise, REST 1 minute @ end of 4 rounds

• 30 sec. - Deadlift

• 30 sec. - Soccer Taps

Use medium-heavy dumbbells.

C2: 4 ROUNDS: REST 30-60 sec. at the end of each round if/as needed.

60 sec. WORK - Run on the Spot (not shown) OR High Knees (shown)

60 sec. WORK - Dumbbell Overhead Walking Lunge (forward lunge shown as an alternate option if tight on space)

20 x Dumbbell/Kettlebell Swing

15 x Goblet Squat

Use medium/medium-heavy dumbbells depending on strength/skill level.

WEEK 3 // WORKOUT 2: 5x6 FULL BODY HIRT

5 ROUNDS // 6 EXERCISES:

Perform each exercise for 45 sec. and REST for 15 sec. before moving on to the next exercise. (No rest between rounds unless you need it!) 

• Deadlift Squat to Bicep Curl to OH Press (option to elevate heels - shown)

• Staggered Stance Deadlift (20 sec. each leg)

• Alternating Shoot Through

• Lateral Hop (or Step) Over (use a chair/bench/whatever is handy & stable)

• Push Up Shoulder Tap Knee Tap

• Squat Pulse to Squat Jump

Use a medium set of dumbbells; 8-20lbs depending on fitness level.

WEEK 3 // WORKOUT 3: UPPER BODY + CORE

SUPERSETS: 4 ROUNDS - Perform 2 EXERCISES back to back for 30 sec. each, 4 ROUNDS. Rest 1 minute before moving on to the next SUPERSET.

S1: 4 ROUNDS // 30 sec. WORK each exercise

• Hammer Curl + Squat Hold

• Overhead Triceps Extension

S2: 4 ROUNDS // 30 sec. WORK each exercise. Rest 1 minute before moving on to the next SUPERSET.

• Bent Over Row - Wide

• Forearm Side Plank Arm Raises

S3: 4 ROUNDS // 30 sec. WORK each exercise. Rest 1 minute before moving on to the next SUPERSET.

• Bicep Curl + Hold Sumo Squat

• Crab Ankle Taps

S4: 4 ROUNDS // 30 sec. WORK each exercise

• Commandos (modify on knees)

• Bent Over Reverse Fly

OBLIQUES + CORE

2-3 ROUNDS // 30 sec. WORK each exercise

• Penguin

• Windshield Wiper - Knees Bent

• Lateral Crunch - R

• Lateral Crunch - L

• Bear Plank Lateral Walk

• Blackburn Shoulder Press (pull belly button in, press hip bones down - both chest + legs lifted)

WEEK 3 // WORKOUT 4: FULL BODY HIRT

2 CIRCUITS

C1: 4 ROUNDS // 40 sec. WORK / 20 sec. REST

• Sumo Goblet - Toes

• Split Squat Hold, Curl to Narrow Press - R Leg

• Chest Press + Single Leg Glute Bridge Hold - 20 sec./20 sec. each leg

• Split Squat Hold, Curl to Narrow Press - L Leg

FINISHER (@ the end of last round - 1 time only): 15 Sprawl Shoulder Taps

C2: 4 ROUNDS // 30 sec. WORK / 15 sec. REST

• Half Kneeling Wood Chop - R

• Half Kneeling Wood Chop - L

• DB Jack

• Plank Row Open to Side Plank - Alternating

FINISHER (@ the end of last round - 1 time only): 15 Sprawl Shoulder Taps